Hi I graduate tomorrow! I'm wondering what i should do next? I've just been looking through the next lot of podcasts but can't decide which ones.

Is the stepping stones one just a 30 minute run? If so I'll do that with my own music. I really want to run 5k in 30 minutes so maybe the speed one would be best? Any recommendations or advice on what you did or planning to do next would be appreciated thanks.

ah ok, sounds good to me, 1 longer run a week but not increasing by more than 10% each week I think this means 10% of your overall weekly total, 1 speed and 1 other will keep your interest and motivation ..

Depends what you fancy! I did what Rob recommends and just had a few weeks of 'doing my own thing'. One fast run, one longer run (slowly getting longer) and a run just for fun. I made quite a lot of progress this way before trying the stepping stones podcast. Don't be fooled - this is a step up from week 9. I would endorse it though. I used this a few times before my progress was starting to drop off (ie it got easier). I've then tried speed. This has also been really good. After trying this a few times my 'average pace' is really picking up. One word of caution - if you push yourself it leaves you absolutely whacked. During the run it isn't actually fun. Plus, in the hotter weather it is an absolute killer. Thus, approach with caution and don't let it stop you loving your running. I am thinking of doing stamina in the next few weeks. There are some strong advocates of it on here.

You only have to look at today's "bling list" to see how many options you have. Miles, 10ks, half marathons - everything is possible and there's no wrong way. I spent a long time getting better at 5k before finding out that I much prefer longer runs where there is less pressure to run fast. Then again,I ran a mile in 8 and a half minutes today. It's all good and whatever you do, have fun!